Here's Why:

Calcium is the most prevalent mineral in the human body. It plays an important role in maintaining good health. For example:

Calcium is essential for building and maintaining strong bones at all stages of life, and therefore can help prevent and/or manage osteoporosis. Calcium may also help with weight loss. In addition, research suggests that calcium and vitamin D supplementation may help to optimize blood glucose metabolism.

and ) - especially in women who have a diet low in calcium and ) - especially in women who have a diet low in calcium Certain complications of pregnancy ( and )—especially in women who have a diet low in calcium

Here's How:

Dairy foods - milk, yogurt, and some cheeses - are the best dietary sources of calcium. These foods are also rich in vitamin D, which helps the body absorb calcium.

Food

Portion size

Amount of calcium (mg)

Yogurt

1 cup

300-400

Milk

1 cup

300-400

Macaroni and cheese, homemade

1 cup

362

Parmesan cheese

1 tablespoon

336

Eggnog, nonalcoholic

1 cup

330

Chocolate milk

1 cup

300

Ricotta cheese

½ cup

300

Powdered milk

¼ cup

290

Cheddar cheese

1 ounce

250

Swiss cheese

1 ounce

250

Provolone cheese

1 ounce

215

Cheese pizza

1/6 of a frozen pizza

210

Mozzarella cheese

1 ounce

175

American cheese

1 ounce

160

Cottage cheese

1 cup

120

Frozen yogurt, soft serve

½ cup

100

Ice cream

½ cup

80

Absorption of calcium from some other dietary sources is not as great as that from dairy foods. Specifically, dark green vegetables contain oxalates, and grains contain phytates, which can bind with calcium and decrease their absorption. However, these foods still provide a good way to add calcium to your diet. Examples of green vegetables that are good calcium sources are kale, broccoli and Chinese cabbage.

Read the Nutrition Facts label on tofu and fortified products to determine specific calcium levels of these foods.

Make your own salad dressing by combining plain low-fat yogurt with herbs.

Add tofu (processed with calcium) to soups and pasta sauce.

If you like fish, eat canned fish (e.g., salmon or sardines) with soft bones on crackers or bread.

For dessert, try low-fat frozen yogurt, ice cream or pudding.

In baked goods, replace half of the fat with plain yogurt.

Dealing with Lactose Intolerance

Some people have difficulty digesting lactose, which is the main sugar in milk and some dairy products. This occurs when the body does not produce enough of the enzyme lactase to properly digest lactose. People with this condition, called lactose intolerance, may experience nausea, cramping, bloating, abdominal pain, gas, and diarrhea. This can occur anywhere from 15 minutes to several hours after eating milk or milk products.

If you have lactose intolerance, take the following steps to be sure you meet your calcium needs:

Eat dairy foods with a meal rather than alone; the presence of other foods in the digestive tract can make it easier for your body to tolerate the lactose.

Eat smaller portions of dairy foods. Many people find that they are able to tolerate 1/2 cup or 3/4 cup of milk at a time, several times during the day, rather than 1 cup or more in a sitting.

Choose aged cheeses, such as Swiss, Colby, Parmesan, and cheddar, which have most of their lactose removed during processing.

Try dairy foods made with live, active cultures, such as yogurt and buttermilk. The "friendly" bacteria in these foods help to digest the lactose. These foods should have a "Live and Active Cultures" label.

Be sure to include nondairy sources of calcium in your daily diet.

Taking Supplements

If you are unable to meet your calcium needs through dietary sources, ask your doctor if you should take a calcium supplement. The two main types of supplements are carbonate and citrate. Calcium carbonate (e.g., Tums and Rolaids) is best taken with food. Calcium citrate (e.g., Citracal) can be taken with or without food, and may offer better absorption for people over 50. Some points to remember when choosing and using a calcium supplement include:

Since the amount of calcium varies among products, check the label.

Check your vitamin D, intake too. This vitamin is essential for absorption of calcium. Milk is a great source of vitamin D, as is sunlight.

If you take both calcium and iron supplements, take them at different times of the day, because they can impair each other's absorption.

If you take more than 500 milligrams of supplemental calcium, space it out throughout the day; it is better absorbed that way.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY.
Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.